7 April 2014

Strength

Back squat, 5×5

Conditioning

3 rounds for time:
15 pull ups
15 power cleans, 135/95#

5 Apr 2014 – Mike “Dork” Kennedy

For Time:
33 Back Squats (225 / 115#)
15 Burpees
33 Deadlifts (225 / 115#)
15 Burpees
33 KB Swings (53 / 35#)
15 Burpees
Level 2: (185 / 95#) / (35 / 30#)
Level 1: (155 / 75#) / (30 / 25#)
*Start back squats on rack then transition bar to floor after 33rd back squat for deadlifts
**Use same barbell weight for back squats and deadlifts!
In honor of Boston firefighter Mike Kennedy
http://boston.cbslocal.com/2014/03/27/remembering-boston-firefighter-mike-kennedy-citizens-were-saved/

4 Apr 2014

Strength: (~17-20min)
4 sets of:
6 Deadlifts @ 2111 (1 sec to high hang, 1 sec hold @ high hang, 2 sec descend to start position, 1 sec hold @ start position)
Rest 20 seconds
15 HSPU
Level 2: 5 Wall Walks
Level 1: 30sec handstand hold
Rest 3 minutes

Conditioning: (11 min)
2 rounds of:
Against a 4 minute running clock, complete:
500 Meter Row or 400 M Run and then complete in remaining time:
AMRAP of Shoulder to Overhead @ 115/80#
Rest 3 minutes between sets
Level 2: (95/65#)     
Level 1: (75/45#)   
   

3 Apr 2014

Strength: (~20-25min)
5 sets of:
3 Overhead Squats @ 30X1 [3 sec descend, explode up, stand tall for 1 sec]
Rest 30 seconds
2-3 reps Weighted Pull-Up @ 21X0 [explode to chin above bar, 2 sec negative descend, 1 sec dead hang]
Rest 3 minutes

Conditioning: (~10-15 min)
7 RFT of:
7 Overhead Squats @ 95/65#
7 Burpees
Level 2: 75/45# OHS
Level 1: 55/35# OHS

2 Apr 2014

Strength:
Take 15 minutes to build to a heavy 1RM Power Clean

Conditioning:
In teams of 2, with only 1 team member working at any time, 15 Min AMRAP of:
*Run 200 Meters or Row 250 Meters
4 Power Cleans @ 80% of today’s 1-RM Power Clean
*For the 200m run, shuttle 3 times (down & back) on basketball court side of the gym or mark 100m turn-around mark outside to minimize time of going upstairs to the track